Tag Archive: exercise

I have to change a lot of things about my life, and I don’t know how to do it.

Maybe I should back up. Last year I went to the hospital for chest pains, which were diagnosed as acid reflux (which is crap: I know what that feels like and that wasn’t acid reflux). About the only thing useful I left the hospital with was my cholesterol level and a clean cardiac stress test. After I went home I was determined to be healthier so I could lower my slightly elevated cholesterol level and lose the extra pounds I was carrying. And for a while I did pretty well. I stopped eating as many carbs, lost a few pounds, and was exercising almost every day, even if it was just a walk.

Then the same thing that always happens to me when I’m trying to keep habits going happened: something disrupted the flow of my activities and I never re-established them. In this particular case, it was the loss of one of our vehicles, so I could no longer go to karate class or yoga class at night. Did I do the right thing and just keep walking, lifting dumbbells, and going to the gym when the car was available? No, of course not. My progress was disrupted and I couldn’t get it going again. Then the holidays happened, beginning with Halloween. Gain five pounds. Thanksgiving. Gain five more pounds. Christmas. Five more pounds.

By that point, my eating habits were also disrupted and I had developed a nasty sugar addition. Unfortunately, I also suffer from bipolar disorder (and some other things), which means I’m anywhere from severely depressed to mildly melancholy just about all of the time. This makes it really hard to get the motivation to do things like exercise and eat healthy. Plus, I’m miserable when I feel like that so I want to make myself feel better, and one of the ways I do that is with food.

And so it has gone for nearly a year now. Before Halloween last year I weighed 203 pounds: today I weigh 239. My cholesterol is 207, slightly elevated. I also have borderline high blood sugar. I’m also in the grips of a profound apathy generated by my diseases and the drugs I take to deal with them. Really, I’m not sure what other obstacles I could possibly have to getting healthy, other than physical disabilities. It’s hard to think positively and come up with a plan for change when I’m halfway to miserable most of the time.

Unfortunately, all of the things that will make me feel better are the very things that my disease and drugs make it extremely difficult to do. Above anything else I could do for my health, I should exercise, preferably an hour a day, hard exercise (according to my shrink). If I want the effect of a good mood after a workout, I have to work my ASS off. My brain just doesn’t come by those happy chemicals easily like they do for everyone else. So it’s not just enough to get any old exercise: it has to be HARD, and I have to do it for a while. Which makes it even more difficult for me to want to get up and go do it. It’s difficult just to go on a walk.

The other thing I can do for my health that would have the greatest impact is changing my diet. Eating less and eating differently would make me lose weight and shave points off my cholesterol level, plus help regulate my blood sugar. It also helps regulate my mental health to be on a healthy diet free of unhealthy fats and sugars. If it was just me, this would be relatively easy. Unfortunately, it’s not just me: I have to take my family into consideration. I have a child who hates beans and only likes a very few vegetables, which means my primary non-animal source of protein isn’t available to me (I won’t cook two different meals, one for me and one for them, that’s insanity). I could just go ahead and cook what I’m going to cook and tell her she just has to deal with it, but then I have the mental stress of a food battle at every single meal. She’s 11: she doesn’t care that this is healthy and will make her live longer. Kids think they’ll live forever already: what the hell is a new diet going to do for them? She’ll just see it as a form of punishment, and every meal will be tinged with sadness and anger. Why the hell would I want that?

So on the one hand, I have to fight with myself, and on the other hand, I have to fight with my family. No matter where I turn, there’s a battle. I feel like I’m going to war with no army and everyone against me. I feel doomed to failure before I’ve even begun.

So here I am, stuck. Even if I didn’t have to fight with my family about food, I have no idea how to cook without basing every meal on meat. It’s just how I grew up: meat, starch, vegetable. I’ve had meals that were nothing but vegetables. They were tasty (sometimes) but I was hungry again an hour later. I honestly don’t know how people live like that. I also don’t know how people live eating the same meals every week, or sometimes every day. I have to have a LOT of recipes in my repertoire or else I get sick of eating things and wind up going out. There’s a plethora of food websites of every imaginable cuisine available on the internet, but you never really know if something’s going to be good until you try it. Which means I also have to have a known backup dinner available when we try new things, or else we just go out. It’s all a fuckload of work that makes me hate food and cooking, things I used to enjoy.

I know there must be a way out of this situation, but I feel blocked at every turn. And I’m very low on spoons. It makes all of the changes I need to make overwhelming: diet, exercise, sleep, vitamins, water, yoga, etc. The things I need to do to get better are the very things that being ill makes it hard to do. It’s a nasty negative feedback loop. But if I take things slow and small, and start with what’s easiest, maybe I can start to dig myself out of this rut. I didn’t lose all of my habits at once: I won’t be able to re-establish them all at once either. Now I just have to pick what to start with. What will give me spoons, and not take them away?

When last I wrote, I was embarking on the ambitious task of transforming three different areas of my life: spiritually, physically, and metaphysically. Let’s go over how I did in all three areas.

Physically, I started off well, and was then immediately hampered by injury. It seems my hamstring tendons in my left leg get really upset when I try to do vigorous exercise now. I briskly walked a 5K and was in quite a bit of pain the next day. The next week I worked out on a treadmill and had some more pain the next day. Then I went to two karate classes in a row and could barely walk the next day. Granted, I probably should have given myself more time after the first time I hurt myself before doing more exercise, but like most people who are gung ho to change a part of their lives, I did too much too quickly. I haven’t done anything more vigorous than a bit of yoga since the karate classes over two months ago to give my leg a rest. I can still feel a tiny twinge every now and then, which tells me that when I do decide to start exercising again, I’m going to have to be careful about it. Plainly I need to do more stretching than I do, as well.

The other thing that interrupted my physical endeavours was illness. I’ve been sick so much the last few months. I was sick in December, then again in February with a horrible norovirus (which basically makes your body eject everything from both ends for a few days and leaves you feeling weaker than an overcooked noodle), then again in March with horrible allergies resulting in a sore throat that rivaled the pain of strep, and again in April with a hacking cough that I’m still getting over because allergy season is still in full swing down here in Central Texas.

So yeah, I didn’t get a whole lot of exercising done. I did, however, establish the (mostly) daily habit of doing yoga every morning. I do sun salutations, even if I only do one. The point is to just roll out the mat and do it just for the habit. I was up to eight before I got the cold with the hacking cough and had to lay off for a few days: I’ve only just gotten back up to that. I’m getting a bit bored with the sun salutations, though, so I went to YogaJournal.com and used their sequence builder to make myself a routine that I should be able to do in 15 minutes or less (we’ll see: I haven’t tried it yet). Hopefully that will give my body more of a workout and be a little less monotonous. I’d also like to get back to yoga class at my local studio now that I’m feeling better. I was going fairly regularly until all of the injury and sickness hit, and I haven’t been back since. My yoga buddy is out of nursing school for the semester now, too, so maybe we can help each other get to class again.

Metaphysically, I’m doing great. My meditation practice is going swimmingly. I missed a few days when I was really ill, since it’s hard to meditate when you can’t breathe, but other than that, I’ve been meditating for half an hour every morning after I make my coffee/tea (lately it’s been coffee). I have a program on my iPhone called Insight Timer that has a number of bells and chimes to start and stop my sessions, and would have interval chimes if I chose to. It keeps track of how many days in a row I’ve meditated and gives me “milestones” when I’ve reached certain markers, which is a nice little incentive to make sure I sit every day. There are also groups I could join if I wanted to, and I could make ‘friends’ with other meditators. Almost like Facebook for meditators.

As far as my actual sitting sessions go, I’ve been using two different techniques to help focus my mind. I’ll either use the Japanese Zen technique of counting my breaths (I count each inhale and exhale separately, though some count each inhale and exhale as one), one to ten in Japanese (I prefer that to English for some reason), or I’ll use the technique called labeling, where I “label” each action that I detect, including my breaths. So it would be like this: “…rising (for the inhale)…falling (for the exhale)…rising…chirping (a bird outside)…falling…clicking (the HVAC switches on)…blowing (the air coming out of the vent)…rising…scratching (the cat uses the catbox)…falling…wetness (the cat sniffs your fingers with its wet nose)…”, so on and so forth. The point is to give my mind something to do other than bounce around doing whatever the hell it wants to.

Some of the stuff on meditation that I’ve read seems to think that if you give your mind something to do with one of these or another technique then you’ll maintain focus since the mind can only do one thing at a time. Bullshit. I don’t know about you, but my mind can do several things at once. Consequently, I sometimes have to double up on my focus techniques. It helps a lot since I have to concentrate much more heavily on both counting and labeling at the same time. They don’t leave room for much else other than the internal space they’re intended to create. Which is the point. Emptiness. Or at the very least, mindfulness. When everything is working right, I can get to this place where I’m not feeling, I’m not thinking, I’m not worrying or doing anything else conscious with my brain. It’s just…quiet, and I’m perfectly aware of everything around me. Then my thinking brain realizes I’ve achieved what I’ve been going for, and it pops like a bubble in slow motion. These snippets of awareness are rare and fleeting, but they’re becoming somewhat more frequent and slightly longer.

As far as the rest of my life goes, I think I’ve carried that awareness practice into the rest of my day, even if I haven’t done so consciously. I’m much more attuned to my emotional states than I was before, or at least to the negative ones, so I think I’m more likely to catch them before they turn into something ugly. They also happen less often. I think I’m less moody from day to day, and I feel more stable.

It’s not all wonderful. I have to make myself sit some days because I just don’t want to, though not very often. Sometimes I get bored and have to make myself stay there until the timer goes off. Sometimes I wonder why I’m doing it and doubt its effectiveness. Sometimes I get angry because I can’t get my mind to be still. Sometimes I’m tired and have to focus to keep from falling asleep (though the hypnagogic imagery is sometimes interesting). Sometimes it takes a lot of mental effort to make myself count or label and I’ll just let my mind do whatever the hell it wants to do. I think that’s just fine sometimes. Sometimes I think it’s interesting and even useful to see where my mind goes when the leash is let go.

Mostly, though, meditation is helping me make friends with my mind, and that can hardly be a bad thing.

Then there was the spiritual aspect of trying to change via doing Spiritual Nomad. If you were reading a couple of months ago, you saw that I got up to Week Three, and then there was nothing. I actually did do the work for Week Four: I just never wrapped it up and wrote about it. So that’s another post. Nevertheless, I did not finish the entire six week course, which I would still like to do. The notebook is still sitting right here on my desk.

If I want to finish it, I’m going to have to do some serious personal work to do Week Five, which is all about caring for the sacred self. Being nice to myself or appreciating my good qualities has never been something I’m good at. I’m highly self-critical and very quick to point out when I’ve screwed up and put myself down. Little wonder, then, that I’m not all that great at taking good care of myself. I’m somewhat overweight and out of shape, though I’m still pretty strong and flexible. My diet could be better. My personal self-care habits are a little slipshod. I dress like a teenage slob. I make sure I’m presentable when I leave the house, but you probably wouldn’t want to see me on my days off.

Consequently I’m a little daunted by the task of treating myself as sacred. I definitely do not treat this body like a temple. If I did, I would eat different food, get a lot more exercise, dress better, and do a lot more things that made me feel happy and creative. Why I don’t do these things is a mystery I should solve immediately. More to come on that in the Week Five post.

So that’s how I did on my threefold-attempt at changing things in my life. If it were a three-legged stool, it wouldn’t be level and might be wobbly. Luckily these are extendable legs, so to speak, and I can continue to work on the other two.

Like this:

My good friend B has been helping me with my memoir. She was telling me that I need to make it more personal in places, and suggested there needs to be a section where I talk about myself and how I deal with the world: what my patterns are that help me cope with things.

Well, I have a pattern of retreating when things get too intense. I had too much input when I was growing up, and now I just can’t tolerate too much of it. I don’t do well in large crowds unless it’s something I’m really into, like a Rush show or a fireworks display. Even then I might need pharmaceutical assistance to deal with the intensity of it all. If life in general is stressing me out, bed is my retreat. I’ll head there as soon as I can to read or watch television, and have a hard time getting out of it in the morning.

Another part of retreating is getting angry, because it pushes people away, increasing the space around me. Sometimes that’s the only way to get the space I need. I suffer from the strange dichotomy of being a lovable hermit, which means people like me and want to be around me a lot, but I don’t necessarily reciprocate the feeling. Not as often as they do, anyway. I can tell my nine-year-old daughter that I need space to myself, but since she’s nine, she’s self-centered and doesn’t always listen. Sometimes the only way I can get what I need is to get angry with her when she’s not respecting my boundaries.

Another pattern I have is being controlling of my environment. I need things to be particular ways in order to feel comfortable and happy. Things need to be in certain places. Things need to be organized in specific ways. Calendars have to be kept certain ways. I have my systems, and they must be followed. It’s the only way I feel like I have some sort of control over my world, even if that control is an illusion.

That’s another coping pattern: I’m totally willing to submit to a fantasy or an illusion to maintain my sanity. I may know intellectually that what I’m doing is ridiculous or pointless, but if it’s serving some purpose in the moment and isn’t hurting anyone, I’m down with it.

Perhaps my biggest coping pattern, or tool, is music. I would have gone insane long ago without music. I cannot work in silence, and if forced to do so will quickly get wired up into a ball so tense I can’t do anything. Every tiny tic of noise will stand out in my ears, distracting me from my work. Music can distract me from any mood I’m in except for the very darkest, which nothing will quell.

There are other patterns I would like to instill into my life that would make me a happier person. Exercise is one. Exercise and sleep are the two things a bipolar sufferer can do that will do the most to mitigate their illness without the use of medication. I’ll always need the latter, but it won’t be as effective without the first two things. Fortunately, better exercise leads to better sleep, so I really only need to work on one of those things. Like most people, though, I find it extraordinarily difficult to get any kind of exercise routine going. I enjoy it (mostly) while I’m doing it, but making the time to do it seems to be a huge problem I can never get around. If I knew why, I wouldn’t be sitting here writing about it and would be making millions of dollars getting lazy Americans off their asses.

I have to figure out a way, though. I’m at the end of where pharmaceuticals will help my disease. If I want it to get any better, and it still needs help, I have to get it the rest of the way myself.

Meditation is another pattern that would do me a world of good, although the thought of sitting alone with my thoughts makes me want to crawl out of my skin. That doesn’t sound peaceful or calming at all. I keep getting it from all sides, though: meditate and you’ll feel better. There must be some truth to it, too, because my mind resists meditating more than it resists exercising. Anything I resist must be good for me, it seems.

The third pattern I’d like to instill is yoga. It’s a combination of exercise and meditation, and I suppose if I were to pick just one thing to work on, it would be this since it encompasses everything. Yoga doesn’t give me hard exercise, though, and that’s what I need: an hour or more of breathing hard and sweating hard. There are types of yoga that will give me that, but I’m not balanced or coordinated enough for them yet. Still, a good yoga practice would be awesome. The times that I’ve managed to go to yoga even twice a week have been peaceful times in my life. I can’t imagine how I’d feel if I went every day.

If I imagined my ideal life, it would be like this. I’d get up at 6:30 every day with my family and get my daughter off to school, and then I’d spend the first part of the morning in meditation and enjoying tea. Afterwards I’d either exercise or do yoga, then get myself cleaned up for the day. The middle part of the day would be spent working, either at my job at the dojo, or at home on my book or other project. In the afternoon, I’d pick up my daughter from school, then prep for dinner while she did her homework.

Here’s where the day gets tricky and always gets screwed up. Both of our karate classes are in the late afternoon and early evening, but that’s smack in the middle of dinnertime. The only way I can think of to work things is for me to prep dinner things, take us to class while my husband makes dinner, and then have him come to pick up our daughter from class so I can go to mine. That means the two of us have to eat a snack or drink smoothies before our classes. It also means they don’t eat until at least 7pm and I don’t eat until at least 8pm, which I suppose is fine as long as everyone has had a snack beforehand to prevent The Crankies, which will ruin a nice day faster than anything.

After dinner would have to be kitchen cleanup, which is another area where we always fail. We both detest washing dishes, and we don’t have a dishwasher so it all has to be done by hand. No one wants to do chores after dinner, either, so it sits there until the next day, ruining the next day’s dinnertime because we can’t cook in our tiny, dirty kitchen. So we eat out, which ruins the budget. All of these little things connect to one another to either make a well-run machine, or a freaking mess. So far, we’re a freaking mess, and I can’t seem to get the well-run machine going.

I worry about this not just because of my own life, but because we’re teaching our daughter to be an undisciplined slob. She has no routines of her own and I know it’s our fault: she has none to emulate.

I’m worried I’m too old to instill new patterns into my life. I’m worried I’ll be stuck in these unsatisfying patterns for the rest of my life, or that it will take something potentially life-threatening to make me change them. Of course, I worry about a lot of things these days. That would probably be the best pattern of all to instill into my life: stop worrying so much.